More Food, Less Fat

Some things are sadly predictable. Extra winter poundage, for instance. Or holiday binges. Or the 3 o'clock slump, which sags before you like a hammock every afternoon.

Here's a happier prediction: Eat more often and you'll avoid all of those problems. Spreading six smaller meals across your day operates on the simple principle of satisfaction. Frequent meals tame the slavering beast of hunger.

The secret? Each mini meal should blend protein and fiber-rich complex carbohydrates. "Protein and fiber give you that feeling of satiety and keep you from feeling hungry," says Tara Geise, R.D., a nutritionist in private practice in Orlando and a spokeswoman for the American Dietetic Association (ADA).

Controlling hunger shrinks your gut. In a study published in the International Journal of Obesity, one group of overweight men was given five small meals, then was free to choose a sixth meal. A second group ate a single meal containing the same number of calories as the total of the other group's first five meals, then later had a free-choice second meal. The six-meal men ate 27 percent less food at their last meal than the two-meal men did at their second.

Consistent eating will also keep your protein levels high, helping you build muscle. "Your body can metabolize only so much protein at one time," says Katherine Tallmadge, R.D., author of Diet Simple. "Protein is metabolized better when it's divided evenly."

The challenge is keeping the mini meals mini. "It's critical that at the end of the day, the calorie content of your mini meals does not exceed what you would eat in three larger meals," says Jeannie Moloo, Ph.D., R.D., an ADA spokeswoman in Roseville, California. If you already know your calorie count, start eating.

With a suggested calorie count in hand, you can mix and match from the list of meals shown here. Yes, you can take two items from one meal list--if they're small. Looking to lose? Choose lower-calorie options. Regular Joe? Be as flexible as you please. Building muscle? Double up on a couple of the items--have an extra slice of pizza or two containers of yogurt.

Breakfast: (6 to 8:30 a.m.)

You're sleepy, so we'll keep it simple: Mix protein and quality carbs. "When protein is included in a meal, not only does it help prevent overeating at other times of day, but it also sustains energy levels and improves concentration," says Bonnie Taub-Dix, M.A., R.D., C.D.N., an ADA spokeswoman.

This means choosing a milk-infused latte instead of plain coffee, or a slather of peanut butter along with the jelly on an English muffin. Do not leave home without breakfast--this is the foundation for the rest of your day.

Be careful here! If you've had only a latte, fruit, and some string cheese so far, go ahead and have a big lunch. But if you've already eaten 700 calories (an omelet and a muffin, say), keep lunch light. Whatever you do, eat slowly, no matter how un-American that seems. It'll help you feel satisfied--and keep you that way.

8. 400 calories: Small ham-, turkey-, or roast-beef-and-Swiss wrap with vegetables and mustard, in a whole-wheat tortilla

9. 400 calories: Fresh mozzarella and tomato slices on a bed of greens, with balsamic vinaigrette and extra-virgin olive oil

10. 450 calories: Six pierogi with salsa or reduced-fat sour cream

Midafternoon Snack (2:30 to 3:30 p.m.)

Steer clear of the candy bowl on your P.A.'s desk. "You could eat four small chocolates for 100 calories," says Geise, "or you could eat a cup of yogurt." The chocolate gives you hardly any protein; the yogurt delivers 8 grams.

Okay, this isn't dinner as you used to know it. But don't panic. At first, reining in meal sizes will seem strange. But portion control can make or break the plan. "This is crucial, whether you're looking to control weight, manage blood sugar, or maintain energy levels," says Tallmadge. And remember--you'll be eating again in 2 hours.

Famished? Feeling as if this was the longest day of your life? Maybe your calorie count is too low. Adjust it by adding more sensible foods to your plan. Or try choosing higher-fiber foods; they're digested slowly, so they'll help you feel fuller longer.

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